Thursday 170817

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

-Then-

2 Rounds

15 Dumbbell press each arm

10 Scap retractions

15s Ring support

10s Handstand hold

Fitness

FIT: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

20 Calorie row

100m One-arm farmer’s carry 22.5/15kg

20 Dumbbell power cleans (two hands) 22.5/15kg
Compare score to May 04, 2017.

Performance

PERF: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

21 Bench press 60/40kg

21 L-pull-ups
Compare score to May 04, 2017.

Extra Credit

STR: Back Squat (10-10-10)

Take at least three warm-up sets to build to your first working set.

COND: Metcon (Time)

For time:

20 down to 1

Calories on Assault bike

40 down to 20

Walking lunges

(Total reps, not per leg)
Complete as a superset: 20 cals, then 40 lunges, 19 cals, then 38 lunges, etc.

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